What is HIIT and what does it stand for?
WHAT IS HIIT AND WHAT DOES HIIT STAND FOR?
HIIT (High Intensity Interval Training) workouts are becoming very popular because it achieves a wide range of benefits in a short period of time. Do you want to get lean muscle, tone up and gain better endurance?! IF YES – HIIT IS THE PERFECT TYPE OF EXERCISE FOR YOU!
When you are performing any type of HIIT training you will be giving 100% max effort however for only short bursts of intense exercise. After you have performed your short burst of intense exercise this will be followed by regulated, lower intensity periods of recovery. The way it works is quick bursts of exercise gets your heart racing thus smashing out the calories, followed by the active recovery which still gets you moving at a reduced rate. Spiking your heart rate like this is the best way to achieve your calorie goals and to see changes in the body. You can burn more calories quickly using HIIT rather than going at a steady pace on a piece of cardio equipment.
IS HIIT TRAINNG JUST ANOTHER CRAZE?
A study I found online compared three 30 minutes HIIT workouts – weight training, running and biking. The results were that the HIIT training sessions burnt around 30% more calories than the other standard exercises. Within each session the executed exercise were performed for 20 seconds of max effort followed by a 40 seconds rest. Hiit sessions generally last anything from 30 to 45 minutes, and given the typical layout of a HiiT workout, this means that the participants will actually only exercise for 1/3 of the time – so 10-15 minutes. In this study, sessions were 30 minutes long. You can however you can get an effective HIIT workout in a much shorter time. This is because HIIT burns about the same amount of calories, but you spend less time exercising. In my sessions, I often tell customers to do a ‘finisher’ at the end of their HIIT session for maximum burn.
If you are Roefield gym member and have never tried a HiiT session before, feel free to book one of your 3 free PT’s and we will give you an on the spot HiiT workout designed to you – but don’t let this fool you – these will change every session you do!
At Roefield, we understand how beneficial HIIT training is to our customers training needs and also fitting in with busy lifestyle schedules, so we have a dedicated Group PT session every morning and every evening which lasts a mere 45 minutes, should you wish to come at a regular time. Because of the wide range of instructors and exercises you can do in the sessions you will never be bored of group pt! What are you waiting for – CALL 01200 442188 to book on and try a HiiT session today!
COULD I DO HIIT?
Anybody can do HIIT, whether you’re a beginner or a more experienced gym user. How many calories you are able to burn in each session will depend on your fitness levels and how quickly you recover after each exercise performed. Don’t get me wrong, if it is your first HIIT session, you ARE in for a shock! But you have to work hard to achieve the overall goal you want. Any age, ability or body type can do a HIIT session. The more experienced you are, the more dynamic exercises you will be doing and the less rest time you will be having. Any exercise can be in a HIIT workout from simple step ups to a muscle up. Whatever your ability, you can do HIIT.
WHAT DOES HIIT STAND FOR?
Good question, HIIT stands for high intensity interval training. More often or not it will be some type of circuit training or a different type of training zone on a piece of cardio equipment. When you pluck up the courage to try a HIIT session, you want to be working at your body’s maximum, pushing yourself for 20 sec – 1 min rounds. Rests allow yourself to partially recover, before pushing hard again. It’s all about putting your body and your mind to the test and redefining your limits.
HOW intense should the hiit session be?
This is an easy answer. You should be working HARD. To your max! You should be getting your heart rate to 85%–100% of your max heart rate during the peak of your HIIT sessions to see the most progression. It’s always about progression, once you’re finding it easy, either up the work load or decrease the rest time. I told you it isn’t going to be easy – but it can be fun!
Aaron
Indoor Climbing Offers Fantastic Benefits for both Old and Young
Indoor climbing is an increasingly popular form of rock climbing performed on artificial structures that attempt to mimic the experience of outdoor rock. The first indoor climbing gym in the U.S. and Canada was established in Seattle in 1987. The first indoor climbing hall in the world was inaugurated in Bolzano, Italy in 1974. Roefield has been offering climbing at the centre since it opened in 1992 and has an amazing 9-metre wall and bouldering wall.
Indoor and outdoor climbing can differ in techniques, style and equipment. Climbing artificial walls, especially indoors, is much safer because anchor points and holds are able to be more firmly fixed, and environmental conditions can be controlled. During indoor climbing, holds are easily visible in contrast with natural walls where finding a good hold or foothold may be a challenge.
Tokyo 2020: the first Olympic Games when climbing will be part of the events calendar.
Bouldering, lead and speed climbing will all be included, and going there is Britain’s very own Shauna Coxsey. Coxsey started climbing at a young age, and has since won various competitions, finally securing herself a spot at Tokyo 2020.
At Roefield, we recognise that sports are important to children and we also recognise that the traditional sports may not interest a lot of kids – which is why we offer climbing from age 8. You could start your journey to the next games or even just look at trying a new and exciting activity by coming along to one of the courses or clubs run here at Roefield. Both the clubs and courses are run by myself, a dedicated & qualified climbing instructor.
You don’t have to be spiderman/woman to have a go. Most people who start climbing have a very sensible attitude towards climbing too high, but don’t let that stop you. As long as you are between 8yrs old and whenever (age is no barrier!), we can help you overcome this, teach you how to keep yourself and others safe in the wall and who knows: one day we may be reading about you and your climbing exploits at the Olympics!
Shaun, Roefield Climbing Coach
5 ways to stay on track with your fitness goals in the New Year
5 Ways to stay on track with your fitness goals
1 – Plan
At the start of the week schedule what classes you are going to attend or specific times to go the gym and put it in your diary. You are more likely to commit if you are already planned ahead.
Try to plan and prep your food for the week within that schedule. Good nutrition is key to achieving your physical fitness goals and you will feel less stressed if your fitness routine is planned ahead.
If you need any support with your plan ask a member of our fitness team who will happily work out a schedule with you.
2 – Make small goals
Don’t set a goal that is unachievable. Be realistic. Sometimes a smaller goal such as being able to do a pull up, learning how to squat technique or feeling more confident entering an aerobics class will make you feel better than trying to ‘lose 4 stone in a week’! Make your goals unique to you and once you have achieved them, set some more.
3 – Find a gym buddy
Working out with a relative, friend or gym buddy will keep you motivated while you are trying to achieve your goals. Make a pact that if one of you is feeling like you’re going to quit, the other one will drag you both to that dreaded class or gym session. You will be thankful you made it there at the end the session!
Roefield have a refer-a-friend incentive so if you’re already a member and want to introduce a friend to the centre then you will receive a free month once they join. Help them get started with a free 7-day fitness pass here.
4 – Keep a log
Its good to measure your progress whether it’s testing your fitness, weighing and measuring or taking photos! If you’re working hard and committing to your fitness journey then you will be bound to see results, which will not only spur you on to keep going but give you the confidence to keep pushing your boundaries.
Using one of our programme cards to track your workouts may help. The fitness team can then help keep you on track by monitoring your exercise levels.
5 – Don’t beat yourself up for having a bad day
We all have bad days and can easily fall off the wagon at any time, whether it’s the stresses of work, family commitments or feeling poorly, the stresses of life can get in the way of your training. Try not to let one bad day ruin your progress and all the hard work you have done. Forgive yourself and get back on with smashing your goals… always remember why you started.
For more motivational tips just speak to the fitness team on your next visit or if you’re a member then book a free 1-to-1 session.
Happy training!
Kimberly.
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